Fitness. Better Bottoms. Cardio Fit. Balance and Flexibility

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1 Our Fitness programs offer something for all fitness levels. Our wide variety of classes provide opportunities for you to walk, dance, lift, push, and stretch your way to a leaner, stronger, and more toned you! All of our fitness instructors are fully certified by accredited associations and have many years of instructing experience. Our wide selection of fitness programs is sure to help you meet your personal fitness goals. Please ensure you are dressed for physical activity, wearing comfortable indoor athletic shoes, and please bring a water bottle to stay hydrated. Rating System All fitness classes have indicators informing you of the difficulty of that particular program. Low Intensity (Beginner Fitness Level) Medium Intensity (Intermediate Fitness Level) High Intensity (Advanced Fitness Level) This class focuses on your cardiovascular health This class requires floor work Better Bottoms In this workout, participants will target belly, back, butt, and thigh areas. A series of exercises will strengthen the core, lengthen the spine, tone and firm the lower body, and increase overall muscle strength needed for functional mobility. Day/Dates: Thursdays, September 20 October 25 Time: 10:45 am 11:45 am Code: Day/Dates: Thursdays, November 8 December 20 Time: 10:45 am 11:45 am Code: Cardio Fit Participants will increase cardiovascular fitness in this low impact aerobics class. Minimum 30 minutes of aerobics will be followed by light resistance and flexibility components. Balance and Flexibility In this class, participants will warm up, stretch out muscles, and work on balance to improve fitness and overall wellbeing. An asset to any fitness program, balance training helps strengthen the brain/body connection, which can help reduce the risk of falls. All fitness levels are welcome. Day/Dates: Fridays, September 14 October 26 *Not scheduled September 28 Time: 10:45 am 11:45 am Code: Code: Code: Day/Dates: Fridays, November 9 December 21 Time: 10:45 am 11:45 am Code: Flower City Seniors Recreation Centre Fall Activities Guide 2018

2 Become a School Bus Driver! Fitness Supplement your income with a steady part-time role as a School Bus Driver. Ideal part-time job for recent retirees. No evening or weekend work. School holidays off. Please apply online today at FirstGroupCareers.com An equal opportunity employer that values diversity. Chair-ercise This is a fun cardiovascular workout and muscle conditioning class using a chair for additional support. This low-key workout is ideal for the beginner. Code: Code: Dancersize This class combines fitness and dance and is designed to be fun! A class for all levels, participants will improve strength, flexibility and balance using easy to follow movements set to great music. Time: 12:00 pm 1:00 pm Code: Time: 12:00 pm 1:00 pm Code: Fall Activities Guide 2018 Flower City Seniors Recreation Centre 25

3 DRUM! Fitness DRUM! Fitness is a cardio drumming program that combines the mental health benefits of drumming with the overall health benefits of physical fitness. In this 1-hour class, drummers will begin with a fun warm up game to get their muscles ready for the work ahead. Once they are warm and ready to go the instructor will take them through a few choreographed songs, giving them time to learn the movements along the way. Dancefit Fusion This Dancersize-inspired program combines dance moves with a few easy choreographed routines. The class concludes with strengthening and conditioning using upper body weights and a cool down. Day/Dates: Wednesdays, September 5 October 17 Code: Code: Day/Dates: Wednesdays, October 31 December 12 Code: Code: Code: Code: Code: Day/Dates: Thursdays, November 1 December 13 Code: Easy Fit A gentle fitness class that is geared towards anyone who is looking for a low-impact exercise session that focuses on cardiovascular and resistance training. This program is excellent for those who have bone disease, arthritis or fibromyalgia. Day/Dates: Tuesdays, September 11 October 23 *Not scheduled October 2 Code: Flower City Seniors Recreation Centre Fall Activities Guide 2018

4 Day/Dates: Fridays, September 14 October 26 *Not scheduled September 28 Time: 9:30 am 10:30 am A Code: Day/Dates: Tuesdays, October 30 December 18 *Not scheduled November 6 and December 4 Code: Time: 9:30 am 10:30 am A Code: Easy Fit Plus This cardio-based class bridges the gap between the original Easy Fit and Cardio Fit programs. One foot always remains on the floor during the cardio component and the class concludes with strengthening, balance and stretching. Code: Kettlebell Kraze This class progresses through a series of exercises that isolate one muscle group at a time to firm your arms, shoulders, thighs and glutes as you push, pull, lift and swing the kettlebell. It will also develop core strength and stability as we balance, hold and connect breath with movement. Code: B Code: Code: B Code: Fitness Day/Dates: Thursdays, September 20 October 25 Time: 9:30 am 10:30 am Code: Code: Day/Dates: Thursdays, November 8 December 20 Time: 9:30 am 10:30 am Code: Fall Activities Guide 2018 Flower City Seniors Recreation Centre 27

5 Nia Nia is a fun and easy workout based on the joy of movement. The instructor will guide participants through a workout that s great for cardio conditioning, toning, flexibility, strength and relaxation. Great for all fitness levels! Men s Fitness Come and try this no-fuss fitness class geared towards men who want exercise without all the dancing, singing and clapping. This class will guide participants through a fitness routine that includes muscle conditioning and strength training while promoting an active and healthy lifestyle. PLEASE NOTE: THIS PROGRAM IS FOR MEN ONLY Code: Code: Code: Code: $33.60 for 6 weeks Code: Day/Dates: Wednesdays, September 5 October 17 Code: Code: Day/Dates: Wednesdays, October 31 December 12 Code: Nordic Walking Walking using poles is a low-stress, total body workout that s fantastic for weight-loss, lowering blood pressure, reducing cholesterol, relieving back, shoulder and neck pain, recovery from knee and hip replacement surgeries, and great for the body and mind. Poles provided. Time: 5:00 pm 6:00 pm Code: Code: Flower City Seniors Recreation Centre Fall Activities Guide 2018

6 Why trust your plans to just anyone? Planning a funeral or cremation arrangement now is the right choice for your family, your finances, and your peace of mind. Using only a licensed planning specialist protects your important plans. At WARD all of our friendly planning specialists are fully licensed funeral directors through the required provincial consumer protection legislation. When it comes to planning your future, our licensed professionals make the difference. Fitness Call to start your planning today BRAMPTON OAKVILLE WESTON WOODBRIDGE Time: 12:45 pm 1:45 pm Code: Code: Code: Time: 5:00 pm 6:00 pm Code: Code: Time: 12:45 pm 1:45 pm Code: Code: Nordic Walking: Outdoors Lobby Code: Fall Activities Guide 2018 Flower City Seniors Recreation Centre 29

7 Osteofit A gentle fitness class that is geared towards anyone who is looking for a low impact exercise session that focuses on cardiovascular and resistance training. This program is excellent for those who have bone disease, arthritis or fibromyalgia. Day/Dates: Tuesdays, September 25 October 30 Time: 12:15 pm 1:15 pm Code: Day/Dates: Tuesdays, September 25 October 30 Time: 1:30 pm 2:30 pm Code: Day/Dates: Tuesdays, September 25 October 30 Time: 2:45 pm 3:45 pm Code: Day/Dates: Wednesdays, September 19 October 24 Time: 10:30 am 11:30 am Code: Day/Dates: Wednesdays, September 19 October 24 Code: Day/Dates: Wednesdays, September 19 October 24 Time: 1:30 pm 2:30 pm Code: Day/Dates: Tuesdays, November 6 December 18 Time: 12:15 pm 1:15 pm Code: Day/Dates: Tuesdays, November 6 December 18 Time: 1:30 pm 2:30 pm Code: Day/Dates: Tuesdays, November 6 December 18 Time: 2:45 pm 3:45 pm Code: Day/Dates: Wednesdays, November 7 December 19 Time: 10:30 am 11:30 am Code: Day/Dates: Wednesdays, November 7 December 19 Code: Day/Dates: Wednesdays, November 7 December 19 Time: 1:30 pm 2:30 pm Code: Day/Dates: Thursdays, November 8 December 20 Time: 12:45 pm 1:45 pm Code: Day/Dates: Thursdays, September 20 October 25 Time: 12:45 pm 1:45 pm Code: Flower City Seniors Recreation Centre Fall Activities Guide 2018

8 Osteofit and Beyond This course is designed for those that have previously participated in Osteofit and are ready for more of a challenge. The focus will remain on strengthening muscles to prevent injury, but will now incorporate more standing exercises to improve balance. Fitness Day/Dates: Tuesdays, September 25 October 30 Code: Day/Dates: Wednesdays, September 19 October 24 Code: Day/Dates: Tuesdays, November 6 December 18 Code: Day/Dates: Wednesdays, November 7 December 19 Code: Pilates Designed to lengthen and tone the muscles, Pilates holistic approach to body-conditioning also improves your posture, corrects muscular imbalances and much more. This program is the mat-style of Pilates. Time: 12:15 pm 1:15 pm Code: Time: 2:00 pm 3:00 pm Code: Time: 12:15 pm 1:15 pm Code: Time: 2:00 pm 3:00 pm Code: Fall Activities Guide 2018 Flower City Seniors Recreation Centre 31

9 Stretch and Strengthen Level 1 Participants will learn how to strengthen muscles safely and effectively with a variety of strength training equipment. This program will improve your flexibility and strength. This program will consist of chair and standing exercises, no work on the floor. Sculpt Build muscle and boost your metabolism with this weight training class. Participants will learn muscle-building principles that will help tone the body, increase strength and muscular endurance. Please note: there will be some floor work in this class. Code: Code: Step and Sculpt This is a fun and friendly exercise class for those looking for more of a challenge. By using a combination of the step, weights and other fitness equipment, this class will provide a total body workout. Participants will use the step and lift weights. Time: 12:30 pm 1:30 pm Code: Code: Code: Code: Code: Code: Code: Time: 12:30 pm 1:30 pm Code: Flower City Seniors Recreation Centre Fall Activities Guide 2018

10 Strong and Fit This program will focus on lowering resting heart rate and toning muscles. This program will provide a total body workout including cardio exercises and a strength training component. Fitness Code: Stretch and Strengthen Level 2 Improve strength and body awareness in this resistance training workout. Participants will build muscle, increase bone density and metabolism by lifting, pushing and pulling. This program will include floor work. Code: Day/Dates: Mondays, September 10 October 29 & 22 Time: 9:30 am 10:30 am Code: Code: Time: 9:30 am 10:30 am Code: Code: Fall Activities Guide 2018 Flower City Seniors Recreation Centre 33

11 Tae Kwon Do (Self-Defense) Participants will learn fundamental stances, punching, kicking and releases. There will be a focus on improving balance and co-ordination. A reasonable level of fitness is required. $11.76 for 7 weeks Code: Level 3 Participants must have completed the entire set of Tai Chi Day/Dates: Tuesdays, September 11 December 18 *Not scheduled October 2, November 6, December 4 Time: 9:15 am 10:45 am $20.16 for 12 weeks Code: $11.76 for 7 weeks Code: Tai Chi An ancient form of Chinese exercise promoting flexibility, co-ordination and relaxation, Tai Chi is performed through slow stretching and turning movements, designed to strengthen and balance body and mind. Level 1 This program is for beginners and those new to Tai Chi. Day/Dates: Fridays, September 7 November 23 Time: 9:15 am 10:30 am $16.56 for 12 weeks Code: Level 2 Participants must have completed at least one session of Tai Chi Day/Dates: Tuesdays, September 11 December 18 *Not scheduled October 2, November 6, December 4 Time: 9:15 am 10:45 am $20.16 for 12 weeks Code: Walking Program Lace up your walking shoes, rain or shine. Join us for a walk indoors. PLEASE NOTE: AT TIMES, FITNESS PROGRAMS WILL BE USING THE GYM AND WALKING PARTICIPANTS ARE ASKED TO USE THE OUTSIDE PERIMETER OF THE GYMNASIUM Day/Dates: Time: Location: Code: Mondays Fridays *Not scheduled September 3, October 8, December 24 January 1 Mondays, Wednesdays and Thursdays: 8:00 am 9:00 am Tuesdays and Fridays: 7:30 am 8:30 am Gymnasium FREE Drop-in 34 Flower City Seniors Recreation Centre Fall Activities Guide 2018

12 FLOWER CITY SALON Convenient and affordable hairstyling and esthetic services for men and women HOURS Tuesday - Friday 9 am 4 pm Please call , to book an appointment HAIRSTYLING Services include Cuts Perms Colouring Highlights ESTHETICS Services include Manicure/Pedicure Waxing Threading Facials Salon-quality products available for sale. Fall Activities Guide 2018 Flower City Seniors Recreation Centre 35

13 Yoga Introductory Yoga will begin your journey into the Yoga experience. Relax your mind and learn to handle everyday stress in a peaceful environment Level 1 Time: 12:30 pm 1:30 pm $33.60 for 6 weeks Code: Level 2 Time: 8:45 am 10:15 am $50.40 for 6 weeks Code: Day/Dates: Wednesdays, September 5 October 17 Time: 8:30 am 10:00 am $58.80 for 7 weeks Code: Code: Day/Dates: Saturdays, September 8 October 20 Code: Time: 12:30 pm 1:30 pm Code: Code: Time: 9:45 am 11:15 am $58.80 for 7 weeks Code: Time: 8:45 am 10:15 am $58.80 for 7 weeks Code: Day/Dates: Wednesdays, October 31 December 12 Time: 8:30 am 10:00 am $58.80 for 7 weeks Code: Time: 9:45 am 11:15 am $58.80 for 7 weeks Code: Day/Dates: Saturdays, November 3 December 15 Code: Flower City Seniors Recreation Centre Fall Activities Guide 2018

14 Yoga: Chair Using a chair for seated and standing poses, chair yoga provides an opportunity to stretch, tone and relax in a comfortable way. Great for yoga beginners and also makes yoga practice more accessible to the experienced body, rounder body or recovering body. Expect to ease tensions, loosen up the body and improve range of motion. Time: 10:30 am 11:30 am $33.60 for 6 weeks Code: Code: Time: 10:30 am 11:30 am Code: Code: Yoga: Fusion Stretch and strengthen the body with Yoga and Pilates Fusion. Designed to unite both Yoga and Pilates, participants will relax and enjoy the benefits of these ancient and modern systems of movement. Time: 11:45 am 12:45 pm $33.60 for 6 weeks Code: Time: 7:00 pm 8:00 pm $33.60 for 6 weeks Code: Day/Dates: Wednesdays, September 5 October 17 Time: 12:45 pm 1:45 pm Code: Day/Dates: Wednesdays, September 5 October 17 Time: 7:00 pm 8:00 pm Code: Time: 1:15 pm 2:15 pm Code: Fitness Day/Dates: Mondays, October 29 December 10 Time: 11:45 am 12:45 pm Code: Day/Dates: Mondays, October 29 December 10 Time: 7:00 pm 8:00 pm Code: Fall Activities Guide 2018 Flower City Seniors Recreation Centre 37

15 Zumba We take the work out of workout, by mixing lowintensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. Once the Latin and World rhythms take over, you ll see why Zumba Fitness classes are often called exercise in disguise. Day/Dates: Wednesdays, October 31 December 12 Time: 12:45 pm 1:45 pm Code: Day/Dates: Wednesdays, October 31 December 12 Time: 7:00 pm 8:00 pm Code: Time: 1:15 pm 2:15 pm Code: Yoga: Gentle This introductory yoga program will improve flexibility and mobility with an emphasis on breathing and body alignment. This program is ideal for beginners, seniors and the physically challenged. It focuses on gently stretching and toning muscles to improve health and mobility. Relax the mind and learn to handle everyday stress in a peaceful environment. Time: 1:00 pm 2:00 pm $33.60 for 6 weeks Code: Time: 5:15 pm 6:15 pm Code: Day/Dates: Wednesdays, September 5 October 17 Time: 12:00 pm 1:00 pm Code: Code: Time: 5:15 pm 6:15 pm Code: Day/Dates: Wednesdays, October 31 December 12 Time: 12:00 pm 1:00 pm Code: Code: Day/Dates: Mondays, October 29 December 10 Time: 1:00 pm 2:00 pm Code: Flower City Seniors Recreation Centre Fall Activities Guide 2018